I have read over the discussion of stretching on this website but am wondering if there are any further conclusions elsewhere about static stretching in particular; what exactly does it do to the muscle, does it increase injury rate if performed before an activity requiring maximal speed mucular contraction, does it inhibit a maximal contraction as done in powerlifting where the contraction velocity may be slow?

Seems like there are a lot of conflicting opinions and resolution would be the best but any information would be appreciated.

I have read over the discussion of stretching on this website but am wondering if there are any further conclusions elsewhere about static stretching in particular; what exactly does it do to the muscle, does it increase injury rate if performed before an activity requiring maximal speed mucular contraction, does it inhibit a maximal contraction as done in powerlifting where the contraction velocity may be slow?

Seems like there are a lot of conflicting opinions and resolution would be the best but any information would be appreciated.

Ryan,

Seems like there is a lot of conflicting opinions about most topics :)

I could not pick any of the options you provided so I will explain here the role of static stretching in my program.

I don't stretch immedialy pre or post workout. Pre WO didn't seem to help my workouts and I have read that it caused all those negative things you listed above so I stopped. Post WO didn't make sense because it is difficult to relax and get a good stretch. So after recently reading this: http://www.t-nation.com/readTopic.do?id=639853 I started incorportaing it with my eveninig shower.

I really liked the idea because the shower is a passive warm-up! which further helps with getting a good stretch.

I have also experimented with stretching the antagonist before performing an exercise for the agonist (stretching lats before BP sets). I will experiment with this some more.

Hi Ryan. Well, here is an article out of "The Physician and Sportsmedicine" entitled The myths and Truths of stretching. A few things in there I may not have previously taken a s true or false, but it does contain a bibliography with tons of refernced published studies
http://www.physsportsmed.com/issues/200 ... shrier.htmGood reading
Tim

I do some stretching during my workout, in-between sets.I know it's supposed to reduce strength, but I sometimes get cramps, so there's no choice.
If I hadn't stretched my quads during my last workout, I would have given up on squatting for the day-guess my tendons need to readjust after my lay-off.

I just found this forum and see that I am a little behind in the disucssion. For what it is worth - my 2 cents: Static stretching should primarily should be used to correct muscle imbalances. To address your questions directly, a muscle cannot contract maximally if it is overactive (tight). What may lead to increased rate of injury is neglecting a proper static stretching protocol before AND after training. Additionally, powewrlifting (ie. maximal strength training) requires extremely fast muscle contraction as you attempt to recruit 100% of muscle fibers over a short peroid of time. Again, what will inhibt this max contraction is a muscle that is shortened. A detailed structrual movement assessment (ie. overhead squat) should give you sufficient clues to muscles that are tight (overactive) and need to be statically stretched, and muscles that are weak (lengthend) and need to be strengthend.
Just some thoughts from my studies and experiences - hope it helps.

What studies do you have supporting a static stretching routine before maximal lifting?

All literature I have read supports a negative effect on maximal strength production following a static stretching routine due to the fact that maximal force production requires a maximal contraction and static stretching does exactly the opposite, a maximal relaxation. Therefore unless you are doing stretching to inhibit the contraction of a muscle that opposes the muscle you are trying to maximally activate, the stretching should probably be saved for afterward.

Hello Ryan:
I do not have studies supporting static stretching pre maximal lifting, however I see that my response was not entirely clear. I did not mean to imply that one should static stretch before the actual maximal lifting session. I intended only to reinforce the importance of a properly guided and stuctured static stretching routine before one begins a maximal lifting periodization. All imbalances should be addressed and corrected with static stretching (and foam rolling) weeks before a maximal lifting regime begins. I think that we can agree that imbalances cannot be corrected in one static stretching session. If imbalances are corrected and proper length-tension relationships are achieved well before maximal training begins - would you agree that you may not need a static stretching routine during this periodization? A light active and mostly dynamic stretching warm up pre workout would seem sufficient, safe and smart. In Health-Paul

I agree that one should address muscle imbalances first. I am currently in the process of exactly this, doing lighter weights, emphasis on perfect technique followed daily by stretching and mobility routines.

I have read over the discussion of stretching on this website but am wondering if there are any further conclusions elsewhere about static stretching in particular; what exactly does it do to the muscle, does it increase injury rate if performed before an activity requiring maximal speed mucular contraction, does it inhibit a maximal contraction as done in powerlifting where the contraction velocity may be slow?

Seems like there are a lot of conflicting opinions and resolution would be the best but any information would be appreciated.

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